welcome back to active chiropractic guys and today I want to show you some exercises you can do for your knees in the pool now if you're going for osteoarthritis or you can go for surgery or if you already had surgery even if you're pregnant these exercise will be fantastic for you because you've got buoyancy got dynamic resistance and you've got hydrostatic pressure as well now born si is when you walk in the water even if you're at waist level fifty percent of your body weight is actually taken off because there's pressure from the water pushing you up now dynamic resistance is the resistance of water when it presses against you when you move and it can also strengthen your body up and your joints and hydrostatic pressure is the pressure of the water against your joints they're pushing against the skin on your joints so limits lactic acid build up and also limits inflammatory process of the osteoarthritis if you have osteoarthritis now I did these exercises and I actually pulled up a little bit salt so I can imagine you guys would get a little bit sore as well let's start with the easiest exercise oh this is pretty self-explanatory if you're having trouble doing this especially if you just had surgery just use the side of the port to help you this will build proprioception mobility in the joints and strengthen your joints as well even reduce pain and the inflammatory process in our forest pull walking backwards this will mainly work the knee knee extension which is fantastic for VMO is strengthening I highly recommend this if you've got osteoarthritis and you need rehab side walking this is very similar to the previous exercises however you're mainly working on that outside of the knee and the inside of the knee as well which is very important to keep knee stability and very important to strengthen as well remember to go back and forth I wasn't going to start with the pool to help assist you especially if you just had surgery jogging on the spot or knee raises this will create motion your knees and blood flowing to your joints as well the act of bending and extending your knees will do that and the bonus of water will lessen the impact on your joints static squats you're basically doing the squat position having your feet shoulder width apart and try and lower yourself as low as possible until your thighs are parallel to the pool floor hold this position for about thirty Seconds to a minute and focus on VMO contraction which is the muscle just above your knee on your inner thigh this will give you stability and strengthen your knee joints all the great squats assume the same position is the pervy exercise and try to squat below parallel and then push yourself up and if you can't go parallel just as low as possible and if you're too short just do it on top of the step-up box instead this way your head won't go underwater leg extensions these work on both legs the one that keeps your balance will gain strength and stability make sure you concentrate on activating your VMO muscle we can leg extended the leg that is extended will be strengthened and create some active mobilization of the need especially in this position because your hair drinks will be stretched as well when you extend your knee out make sure you activate your VMO muscle this will strengthen your knees and create an active mobilization of the need that igneous tensions this is definitely a tough one and we'll test your flexibility we'll work on your hamstrings and strengthen your VMO try to kick a leg straight out and your knees locked in and if you're really up to the challenge lean against the wall keep your back straight this will create more of a stretch in your hamstrings stepping lunges so these are a bit like static lunges but you step with one foot after the other and your lunge each time try to have each knee bent and 90 degrees so build up your knee strength VMO instability and mobility as well that are all lower limb stretch standing against the wall with the opposite hand grab the opposite foot try to keep your legs straight as possible if you're having trouble keeping your knee straight this is an indication that you need to work on your hamstrings and your ITB and the TfL muscle on your lateral side on the outside of your leg gradually work towards your whole leg being straight this mainly works on the flexibility of the knee and it's fantastic for post-surgery noodle stepping make sure the noodle is evenly balanced on one foot then push the noodle down concentrate on contracting your VMO muscle zu strengthen your knees and create mobility again in the injured knee we'll also work on the balancing knee as well for example proprioception and strengthening you don't need extensions have the needle evenly balanced around your furthest part of your shin whilst having your other leg nice and straight and supporting you now kick your bent leg forward almost through point that it will go straight and then we tracked it back into a bent position concentrate on working your inner quadriceps once again this works on your VMO muscles and your mobility as well knee pendulum swings first try with the bent knee and when you're ready use a straight leg make sure the noodle is well balanced under your foot and the resistance the water will work against your ligaments on your name allowing you to focus on the muscles that will stabilize the neck so it's from side to side do about 20 of these box steps use the syncable box use one foot to lead and step onto the box with the other one following then step over again with the same foot then do this backwards an easier way to do this is simply just step up on the box and back down remember to use both eggs this will work on your VMO and the stabilizing muscles in your knee box side taps by tapping on the side of box it will assist you getting up on the box this exercise once again will allow you to build need ability and knee strengthen the inner and outer side of the knee standing on the wobble board just stand on the wobble board or pad with your legs straight and your knees locked in make sure you activate and concentrate on contracting your VMO muscle which is the muscle just above your knee on the inner thigh try to keep balance for thirty Seconds to a minute this will work on proprioception stability and a little bit of strength one leg squat this is pretty hard to do so leave the last balance on one leg and the other leg in front of you and down until your thigh is almost parallel to the port floor if you can't do this just go as low as possible and push back up again contracting your VMO and your glutes as well this transition D string and balance and if you have to challenge try to keep that leg nice and straight in front of you and point your toes you can track your other VMO on there straightening spots on the wobble pad stand on the wobble pad and try to squat to the point where your thighs are almost parallel to the floor and once again if you can't just go as low as possible this will work on proprioception stability and strength this is fantastic for post surgery or knee injuries one-legged squats on the wobble board do this exercise last since it's very hard try to keep one leg in front of you we can knee locked out and nice and straight whilst on the wobble board try to squat as low as possible remember the contract the VMO muscle this will strengthen the VMO muscle on each knee and the hamstring flexibility on the straight leg and it will definitely challenge your proprioception on the bending knee clipper exercise is probably the hardest exercise above them all let's start with flipper walking just walk with the flippers up and down the pool once or twice and the resistance of the pool work against your knees and remember focus using your VMO muscles try walking backwards as well as these both will work on the strength of your knees proprioception and stability keep board with the flippers the keep board will allow you to stay afloat hold and keep bone in front of you and start kicking this is kind of like a repetitive leg extension exercise when you're ready try doing it backwards remember the contract your VMO and your quadricep so straighten your legs straight out with every kick this exercise will gain muscle and mobility in your knees once these are too easy for you try to do it without flippers then without flippers and a kick board as well treading water with flippers this exercise is very hard we requires you to kick yourself to propel yourself into the surface of the water you're also required to use your arms to keep balance by pushing the water back for do this for 30 seconds to a minute three to four times these will work on your mobility of your knees you'll call your buttock your VMO and your hamstrings as well flipper kicks with your back against the wall isn't incredibly tough on the knees since you're actually not moving anywhere and the force of the wall will work against your needs as well remember the concentrate on working on your VMO and contracting those quadriceps try to do this slow now first and do it fast later on otherwise you'll tire yourself out if this is too hard for you face the wall have your hands against the side of the pool and then keep the cords the wall instead noodle bicycle kicks depending how heavy you are you can use one two or three noodles to sit on to keep your float once your balance slightly lean back and kick your legs out in front of you you'll slowly move backwards in the muck contract your VMO muscle which is the inner upper part of your knee do one or two laps noodle walking balance each noodle and bottom your foot and start walking try walking backwards as well remember to push the noodle down with each step contracting the VMO muscle this will work on the strength of your knees proprioception and stability as well noodle side walking this is very similar to the previous exercise you can use the line on the bottom of the pool or the side of the pool to guide you along the way remember to walk back and forth from different sides this will work on the inner thighs and the outer thigh muscles which is very important to keep stabilization of the name especially pre-surgery or post-surgery or even after injury pool noodle back kicking use two or three pools wrap around you and lean back so we'll help you keep it float watch your balance start kicking try to extend your leg as much as possible with every kick is a work on mobility and your VMO must do one or two laps guys remember to check out my other pool video and also my other VMO exercise video as well and remember support my channel hit subscribe hit like comment below if you have any questions or tell me what you like about this video I'll see you guys in the next one